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Tuesday 08:00 - 18:00 Wednesday 08:00 - 18:00 Thursday 08:00 - 18:00

http://www.andreahillnutrition.com/

Andrea Hill Holistic Nutrition, 171 Elgin Avenue, Cricket Square, George Town (2025)

19/11/2025

Most women have never heard of non-alcoholic fatty liver disease (NAFLD) until they're diagnosed with it. And even then, many doctors don't explain the connection to menopause.

But the truth is that the hormonal changes of perimenopause and menopause make fatty liver more likely. It's not about willpower or being "good." It's about biology.

The good news? Your liver is incredibly resilient! It can heal and regenerate when given the right support.
This doesn't require a complete life overhaul. Start with one thing:

✅Swap your morning juice for whole fruit
✅Add protein to breakfast
✅Take a 20-minute walk after dinner
✅Go to bed 30 minutes earlier

Pick one. Do it for two weeks. Then add another.

Progress not perfection. That's how we do this.

12/11/2025

Hi, I'm Andrea 👋

If we haven't met yet, welcome. I'm so glad you're here.

I help women in perimenopause and menopause understand what's happening in their bodies and how to support themselves through this transition with nutrition and lifestyle changes that actually work in real life.

Not theory. Not perfection. Real, practical strategies for real, busy lives.

I've been doing this work for 25 years, but the last 10 have been deeply personal. Because I lived through a really difficult perimenopause journey myself—one that included panic attacks, anxiety, depression, and a lot of doctors who dismissed what I was experiencing.

That Paris hotel room moment at 39? It changed the trajectory of my life and my work.

Now I use my personal experience and my professional expertise to help women like you navigate this phase with more clarity, less confusion, and way more support than I had.

If you're here because you're struggling with:
👉 Brain fog
👉 Anxiety or low mood
👉 Weight that won't budge
👉 Sleep disruption
👉 Fatigue
👉 Or just feeling like your body isn't yours anymore

You're in the right place. I see you. I've been there. And I'm here to help 💛

12/11/2025

Hi, I'm Andrea 👋

If we haven't met yet, welcome. I'm so glad you're here.

I help women in perimenopause and menopause understand what's happening in their bodies and how to support themselves through this transition with nutrition and lifestyle changes that actually work in real life.

Not theory. Not perfection. Real, practical strategies for real, busy lives.

I've been doing this work for 25 years, but the last 10 have been deeply personal. Because I lived through a really difficult perimenopause journey myself—one that included panic attacks, anxiety, depression, and a lot of doctors who dismissed what I was experiencing.

That Paris hotel room moment at 39? It changed the trajectory of my life and my work.

Now I use my personal experience and my professional expertise to help women like you navigate this phase with more clarity, less confusion, and way more support than I had.

If you're here because you're struggling with:
👉 Brain fog
👉 Anxiety or low mood
👉 Weight that won't budge
👉 Sleep disruption
👉 Fatigue
👉 Or just feeling like your body isn't yours anymore

You're in the right place. I see you. I've been there. And I'm here to help. 💛

05/11/2025

When my clients come to me panicked about their cholesterol numbers, the first thing I tell them: your body isn't suddenly defying you. It's responding to a massive hormone shift.

Yes, we need to pay attention. But we also need to understand the full picture before jumping to medication (which absolutely has its place! I'm not anti-medication 👉I'm pro-informed decisions).

The truth is many women can improve their cholesterol through strategic nutrition and lifestyle changes. And even if you do need medication, these sane changes make it work better.

Small adjustments, big changes. That's the approach that works.

Have your cholesterol numbers changed since perimenopause started? You're not alone 💛

29/10/2025

I want to put a spotlight on the menopause symptom that doesn't get much attention 👉 Joint pain (this is affecting me of late).

Hot flashes get all the attention (and I'm not dismissing how brutal they are/can be), but symptoms like joint pain get dismissed as "part of aging."

Both my hands are affected, worse on the right. Not just morning stiffness - it's all the time.

The research: Over 50% of women experience joint pain at menopause. More than 70% will have musculoskeletal symptoms, and 25% will be disabled by them.

Why? Estrogen decline. Estradiol is anti-inflammatory - think youthful, supple skin. As it declines, we SEE it in our skin. The sane thing is happening internally. We become more inflammatory beings 👉higher cholesterol, glucose intolerance, achier joints.

What's helping me:
🥬 Anti-inflammatory diet (lots of plant foods, berries, leafy greens)
🧘‍♀️ Low-impact movement (yoga, Pilates, walking, swimming, stretching)
💪 Strength training (non-negotiable)
⬛️ Menopause Hormone Therapy (my estradiol patch)
🐟 Omega-3's (2-3g daily)
🌿 Turmeric supplements
🍲 Collagen peptides + bone broth

This is real. If you're experiencing it too, you're not alone. It's not "just aging" - it's hormones, it's more that you think, and there are things that can help.

What menopause symptom caught YOU by surprise? 💛

22/10/2025

Have you noticed the narrative around menopause is largely focused on what we're losing? Not much chatter over what we're gaining.

Let's be real for a sec: yes, there's grief.Yes, there are hard days. Yes, your body and brain are changing. Different.

BUT there's also this 💛:
👏You're becoming more yourself.
👏More honest.
👏More clear about what you need.
👏More done with things that don't serve you.
👏More protective of your energy.
👏More trusting of your intuition.

That's gold baby!

I've noticed it in myself. I've noticed it in conversations with other women in this phase. There's a shift that happens. A shedding of who we thought we were supposed to be, and a stepping into who we actually are.

Is it easy? Nope.

Is it always comfortable?

Absolutely not.

But is it powerful? Yes.

You're not losing your mind during menopause. You're finding it. You're reclaiming it. You're trusting it in ways you maybe never have before.

That's not just surviving this transition. That's transforming through it.

If you're in this phase right now, I see you. All of it. The hard parts AND the powerful parts. The grief AND the growth. You're not alone. You're not broken. And you're absolutely not "too much" or "too sensitive" or "too anything."

You're exactly enough. AND you're becoming even more you. 💛

What's one way you've surprised yourself during this transition ❓️

15/10/2025

Let's talk about one of the biggest mindset shifts this transition requires 👉 moving from "eat less, work out harder" to "nourish more, build strength."

I know this totally goes against everything we were taught. It's simple math, right? Calories in, calories out. Just create a deficit. Just work harder.

Not so cut and dry in perimenopause and menopause. That approach may actually be working against you.

Here's why:
As estrogen declines, your body is under more physiological stress. Estrogen literally helped with everything from blood sugar regulation to muscle maintenance to stress management. Without it at previous levels, your body needs MORE support, not less.

When you under-eating and over-exercise, your body interprets this as a threat. It responds accordingly:
❌️Slowing your metabolism (thyroid function)
❌️Increasing cortisol production (to mobilize stored energy and help you 'fight' and 'flee')
❌️Breaking down muscle for fuel (your muscle becomes new glucose/energy/fuel)
❌️Holding on to fat stores (esp around the middle)
❌️Making you feel exhausted, foggy, and irritable 😩

I've watched so many women try to push through with old methods, only to feel worse and see fewer results. It's not a lack of willpower. It's your physiology.

What actually supports your body through this transition:
✅️Adequate protein (to help with satiety, muscle maintenance, blood sugar balance)
✅️Healthy fats (literally your building blocks for hormone production and brain health)
✅️Enough carbs (to support thyroid, sleep, mood, energy)
✅️Strength training (muscle = metabolic currency + bone health)
✅️Real rest + recovery (where your body actually builds resilience)

It's not about being perfect. It's about shifting from deprivation to nourishment. From punishing your body to supporting it.

Your body isn't broken. It just has different needs now. And meeting those needs isn't "giving up" - it's adapting with wisdom 💛

08/10/2025

Can we talk about the part of menopause that nobody prepares you for?

It's not just about managing hot flashes or night sweats. It's about navigating grief. Multiple layers of it. All at once. While your hormones are turning the volume up on every single emotion.

I've been open about my own experience with this transition, and one thing that keeps coming up in conversations with women in this phase is this sense of loss.
Loss of identity.
Loss of the reflection we expect to see.
Loss of roles we've held.
Loss of our parents' health.
Loss of our body's predictability.

And here's the thing: we're often navigating ALL of these losses simultaneously.

Kids are growing up or leaving home right as we're supporting aging parents.

We're dealing with body changes right as society tells us we're becoming invisible.

We're experiencing cognitive shifts right as we're trying to hold it all together at work, at home, for everyone.

It's a lot. It's allowed to be a lot.

What I want you to know: This grief is normal. It's not a sign you're doing menopause "wrong." It's not ungrateful or vain or weak.

It's human. And acknowledging it doesn't mean you're not also finding joy, growth, or wisdom in this transition.

You can grieve what was AND embrace what's coming. Both are true. ❤️

If you're in this space right now, I see you. You're not alone. And your feelings are so valid.

What's one thing you're grieving that you haven't said out loud yet? (Only if you feel comfortable sharing - sometimes just naming it for ourselves is enough.) 💛

01/10/2025

Let's talk about the menopause symptom nobody prepared us for: walking into a room and completely forgetting why you walked in there 😳

If you've been feeling like your brain is buffering, you're not imagining it. And no, you're not "too young" for this (perimenopause can start in your 30's and 40's my friends)....my journey started at 37.

Here's the science: estrogen is one of your brain's primary fuels. It supports neurotransmitter function, blood flow to the brain, and helps with memory formation and recall.

As estrogen levels fluctuate and eventually decline during perimenopause + menopause, your brain 🧠 is literally learning to operate on a different fuel system.

Think of it like switching from electric to solar power. You house still works, but there's an adjustment period.

What helps:
👉Knowing this is NORMAL and physiological, not your body failing you.
👉Supporting your brain 🧠 with good sleep 😴 (I know...see previous posts on this and more to come!)
👉Adequate protein and healthy fats for brain health
👉Moving your body to increase blood flow
👉Giving yourself grace on foggy days

Your brain isn't broken. It's adapting. And that's actually pretty incredible when you think about it.

Drop a 🧠 if this resonated with you.

24/09/2025

Some thoughts on showing up for yourself when motivation is low.

It doesn't always look perfect. And that's OK!

Start there ❤️

17/09/2025

Ever feel exhausted even on days that weren't that busy? That's your mind running marathons while your body sits still.

A busy mind can drain you faster than a packed schedule. We can even wake up from sleep feeling like we haven't really rested because our nervous system never got the memo to slow down.

Here's the thing 👉 Your nervous system doesn't need a meditation retreat or another thing added to your already tapped-out schedule. It just needs you to step out of autopilot for moments you're already living.

Eating lunch without scrolling. Walking your dog 🐕 without your phone. Taking 3 deep breaths between meetings. Chewing your food slowly enough to actually taste it (and activate salivary enzymes!)

Same time. Different presence.

Your nervous system will thank you 😊

Start there ❤️

30/07/2025

Tired of grabbing a snack only to feel hungrier an hour later?

That's the problem with "naked carbs" 👉 eating things like crackers, granola bars, or fruit all by themselves. During perimenopause, your body is more sensitive to blo9d sugar swings, and naked carbs can send you on a roller-coaster of mood swings, energy crashes, and more cravings (i bet you thought it was aboit your willpower)!

The fix? 👉 CLOTHE your carbs.

Pair them with Protein + Healthy Fat + Fiber for steady energy and fewer cravings.

Here are a few easy ideas to start with:
✅️ Apple slices + almond butter
✅️ Veggie sticks + hummus
✅️ Greek yogurt + chia seeds + berries
✅️ Cottage cheese + sliced peaches + flaxseeds
✅️ Multiseed crackers + avocado + h**p hearts
✅️ Hard-boiled egg + whole grain crackers + cucumber slices
✅️ Turkey or chicken roll-ups + cheese + bell pepper strips
✅️ Trail mix with almonds, pumpkin seeds & a few dark chocolate chips
✅️ Edamame + a sprinkle of sea salt
✅️ Chia pudding with unsweetened almond milk + berries
✅️ Apple slices + cheddar cheese
✅️ Mini smoothie: protein powder + spinach + frozen berries + almond butter

Save this posr so you're never stuck without a smart snack idea again! 💡

Andrea Hill Holistic Nutrition

19/11/2025

12/11/2025

12/11/2025

05/11/2025

29/10/2025

22/10/2025

15/10/2025

08/10/2025

01/10/2025

24/09/2025

17/09/2025

30/07/2025

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Tuesday	08:00 - 18:00
Wednesday	08:00 - 18:00
Thursday	08:00 - 18:00